THREE COURSE MEAL FOR DAD

 

WOW your Dad with a 3 course (healthy) meal...

Chicken Skewers with tzatziki

Healthy chicken Jalfrezi Curry

Blueberry ripple icecream

 

Chicken skewers with tzatziki

SERVES 4

The Mediterranean diet is well-known for being good for your heart, that’s why we’ve prepared this super-easy and tasty Mediterranean-inspired dish that Dad will love!

Ingredients

  • 4 skewers
  • 500g of chicken breast, chopped into squares
  • 2 zucchini, cut into halves
  • 1 teaspoon of oregano
  • 1 teaspoon of thyme
  • 30 ml of extra virgin olive oil
  • 250 ml of Greek yoghurt
  • ½ a fresh cucumber
  • 2 teaspoons of lemon juice
  • 2 chopped garlic cloves
  • 1 teaspoon of extra virgin olive oil
  • ½ teaspoon of paprika
  • 3 fresh mint leaves
  • Salt and pepper (optional)

Instructions

For the tzatziki:

  • Grate the ½ cucumber. Dice a few mint leaves.
  • Pour the Greek yoghurt into a serving bowl, adding the grated cucumber. Stir in the chopped garlic and the paprika. Pour in a teaspoon of extra virgin olive oil, and add the diced mint leaves.
  • Add a little extra flavour with a small amount of salt and pepper if you feel it needs it.

For the chicken skewers:

  • Coat the chicken with a thin layer of olive oil. Grill chicken pieces separately on low heat for 15 minutes (or until cooked through). Add some salt, oregano and thyme for flavour.
  • While the chicken is cooking, cut the zucchini into thin strips.
  • Once the chicken is ready, remove it from the heat. Do not turn grill off yet.
  • Roll zucchini strips and place each slice on a skewer with a piece of chicken breast. Repeat until skewer is full.
  • Place the skewer on the heat for two minutes for zucchini to brown slightly. Add any more oregano and thyme to flavour the zucchini.
  • Remove and serve with tzatziki.

 

    Healthy chicken Jalfrezi Curry

    SERVES 4

     

    Directions

    • Heat your oil up in a big pan, before throwing in your onion, garlic and tomato puree. This should be done on a medium to high heat.
    • Chop two of your chillies up finely (keep the seeds in if you like it hot!)
    • Add your garam masala, turmeric, cumin, and curry powder into the pan and stir. Cook for five minutes.
    • Once your onions have softened (don’t let them burn), add your chopped chillies and diced chicken into the pan.
    • Allow the chicken to cook in the spices for around five to six minutes.
    • In the meantime, take your two remaining chillies and slice them vertically from top to bottom. *Note* – you only need to pierce them slightly.
    • Add the chopped tomatoes, pepper, whole chillies, stock cube, salt and pepper, and water. Put a lid on the pan and allow to simmer on a low heat for 20 minutes or so.
    • Stir in your Greek yoghurt. This will give your curry a bit of creaminess.
    • Add your chopped coriander and thicken the mixture with cornflour if you need to.

    Ingredients

    • 2 cloves of garlic (crushed)
    • 1 large onion (chopped)
    • 4 full chillies (you decide the strength!)
    • 1 green pepper (chopped into thick slices)
    • 1 can of chopped tomatoes
    • 1 tbsp of tomato puree
    • 1 tbsp of olive oil
    • 1 tsp of turmeric
    • 1 tsp of garam masala
    • 1 tbsp of curry powder
    • 1 tsp of cumin
    • 1 tsp of salt
    • A handful of fresh coriander
    • 2 tbsp of Greek yoghurt
    • 100ml of cold water
    • 500g of diced chicken breast
    • 1 chicken stock cube

    Blueberry ripple ice cream

    SERVES 2

    This is our favourite...

    Ingredients

    • 100ml of Greek yoghurt
    • 150ml of vanilla yoghurt
    • 1 teaspoon of vanilla bean paste
    • 1 punnet of blueberries (around 150g)
    • 1 lemon
    • A pinch of salt
    • 4 tablespoons of sweetener

    Method

    • Mix your blueberries with the Greek yoghurt and two tablespoons of sweetener. Add in the juice and zest from your lemon.

    • Put this mix in the freezer for around 30 minutes (you want it to be a little bit stiff, but not fully frozen).

    • In the meantime, mix your vanilla yoghurt, bean paste, salt and remaining sweetener in a bowl.

    • Take your blueberry ice cream mix out of the freezer and start folding it into your vanilla mix.

    • Once you’ve combined the two, place the entire mixture in the freezer for an hour to 90 minutes.

     

    Courtesy of DW Fitness. 

    For more ideas, visit here 

     

       
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